Self-talk involves the way you talk to yourself—the way you think as an athlete. There are many different ways we can use self-talk in sports. But in this article, we’re going to discuss how you can use self-talk during competition.
Why Self-Talk Matters
The reason we focus on self-talk is because going into games, self-talk instills a positive mental state. It helps us build confidence. It helps us focus. During games, it does the same thing. But we have to be careful that during games this doesn’t turn into overthinking.
Something I always say to all the athletes I work with is that during games, our top priority is staying present.
If we’re trying to think too much about motivating ourselves or talking about what we need to do next, that can sometimes take us out of the moment. But if we use self-talk in the correct way and at the right times, we can enhance performance.
When You Actually Need to Use Self-Talk
The first thing to take into consideration when it comes to using self-talk during competition is asking yourself if you really need it.
Let’s say you’re playing a game and you are present—you’re feeling good, you’re in the moment. Do you need to think positively or try to use self-talk during that competition?
The answer is no.
If you’re already present, you don’t need to use your thinking to help yourself be more positive or more present, because that can actually take you out of the moment.
Imagine that you’re on a run and fully in the rhythm. You don’t want to then think, “Oh, I need to be thinking positive right now. I’ve got this. Keep going.”
You’re already in a good state.
However, if you were running and constantly thinking, I don’t know if I can do this. I need to stop. This is awful, then you would want to use self-talk—because you’re already thinking.
Turning Negative Thoughts Into Positive Self-Talk
When it comes to trying to think positively when you play, I always encourage athletes to do so only if you notice yourself thinking negatively.
If you’re in a competition and notice negative thinking, that means you’re not in the moment—and those thoughts are hurting your performance.
At that point, you need to work on thinking more positively. This helps you get into a better emotional state and back into the moment.
That’s one of the key reasons why we use positive self-talk during competition: to counteract negative thinking.
Example: Using Self-Talk to Stay Focused on Process
Another way you can use self-talk during competition is if you struggle with sticking to your process and tend to focus too much on the result.
A great example of this comes from a golfer I’m working with. After every single shot, and while walking to the next one, we’ve developed a self-talk routine for him. He reminds himself to let go of the previous shot—whether it was good or bad—and focuses on what he needs to do next.
That involves his process. He reminds himself of the steps it takes to hit a good shot.
The reason we’ve incorporated this is because he tends to rush through his pre-shot routine and fixate on the result. By reviewing and reminding himself of his process through self-talk, he’s stayed much more consistent throughout his rounds.
I’ve also worked with a show jumper who does the same thing. She uses self-talk to remind herself of small process parts of her performance that keep her focused and present. Without it, she ends up on autopilot and loses attention.
Self-talk keeps her locked into the moment.
Self-Talk for Endurance Athletes
If you play an endurance-based sport—running, triathlon, cross-country, long-distance swimming—self-talk becomes especially important to push past the wall you hit mid-performance.
When you’re competing for such a long period of time, it’s unlikely you’ll be fully present the entire competition. Negative thinking will creep in.
That’s when you use self-talk to push through the pain.
Remind yourself:
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“You can keep going.”
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“You’ve got this.”
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“Remember why you’re doing this.”
Use your self-talk to stay motivated and to push through those tough moments.
Using Self-Talk After Mistakes
The last way to use self-talk during competition is to help you move past mistakes.
After mistakes, our natural reaction is to get upset or frustrated—and then get stuck thinking about the mistake.
That’s when we use self-talk to remind ourselves to:
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Learn from it.
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Adjust for the next play, at-bat, or drive.
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Move on and refocus.
This kind of self-talk helps you recover faster and perform better moving forward.
Final Thoughts: Making Self-Talk Work for You
There are four main times during competition when self-talk is most valuable:
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When you notice negative thoughts.
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When you need to refocus on your process.
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When you need to push through pain.
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When you need to recover from mistakes.
The ultimate goal for any athlete is to be fully present and not think too much during competition. But the truth is, there are many times when we do think—and often negatively.
That’s why, in those moments, it’s crucial to make sure your self-talk is productive, positive, and helping your performance.
So, take these ideas and begin incorporating self-talk into your game—only where it’s needed.
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Thank you for reading and I wish you the best of success in all that you do.
